Friday 03/01/2020

STRENGTH / WEIGHTLIFTING
A.
5 SETS OF:
5 x FRONT SQUAT @75-80%
Rest 2-3min between sets
B.
3 SETS OF:
10 x DB Romanian Deadlifts 31X1

ENDURANCE
<Part A>
With a 3min Cap Complete 2 ROUNDS of:
On Right Side
5 Single Arm KB Clean (32/20kg)
5 Single Arm KB Push Press
5 KB Single Arm FR. Racked Reverse Lunge

Followed on Left Side ..
5 Single Arm KB Clean (32/20kg)
5 Single Arm KB Push Press 5
KB Single Arm FR. Racked Reverse Lunge

Followed by...
Max Reps Box Jump Overs (Quality reps )
Rest 2min

<Part B>
With a 3min Cap Complete 2 ROUNDS of:
Right Side..
5 Single Arm KB Snatch (24/16kg)
5 Single Arm KB OH Rev. Lunge
5 KB Single Arm Front Squat

Followed by Left Side..
5 Single Arm KB Snatch (24/16kg)
5 Single Arm KB OH Rev. Lunge
5 KB Single Arm Front Squat

Followed by...
Max Calories Assault Bike
Rest 2min